Tuesday September 7, 2021

Warm up

5 min 45s chill/15s sprint any machine

Then 3 rounds
8 back squats
8 step back lunges
8 bird dogs

Strength

20 Min
Back Squat
5×5 at 80%

Rest 3-4 min between sets and use a belt if you have one.

Workout

8 min AMRAP

6 ring dips
12 Deadlift 225/155
24 wallballs 20/14

T1: Modify as needed. Try box dips or narrow grip push ups if need be.
T2: as written
T3: same as T2.

Monday, September 6th, 2021 at 8:56 pm / WODS